For those of you that tuned in on Friday night at midnight (EST), noticed that I did a high volume back workout with light weight. It was structured as a giant set: pull ups (8-10 reps), bent-over rows with 105-lbs. (10-12 reps), cable pullover/straight-arm pulldown (10-12 reps), and low cable row (10-12 reps) with minimal rest, or even non-stop for 5-10 sets. (BTW: I finished with 3 sets of lat pulldowns, 3 sets of TRX rows, and get this… 3 sets of tricep pushdowns)
If you missed it, you can watch it here.
Why? There are a few reasons:
- I’m in between programs. And I do random stuff during these phases.
- This is one way to chill out on the heavier weights. The volume and pace is high, but the load is low. My joints like it.
- Similarly to above, this is another way to chill out on the compound moves. I’m a big fan of heavy deadlifts, but sometimes I need a rest.
- I’ve noticed that a couple weeks of these type of routines add density and hardness to the muscle vs. size.
- As a bodyboarder/surfer, I feel like tons of rows really help with my endurance in the water for those marathon sessions.
But what’s up with the tricep pushdowns? Good questions:
- As a mentioned above, I do random stuff during these phases. After a million reps of rows and a completely blood pumped back, I got the urge to shuttle some of that to the triceps. (Unfortunately, an area that’s gone a bit underdeveloped over the past couple months)
If you’re wondering how often to do this. Well, I probably won’t do this workout again for another couple months. Throughout next week will be a bunch of different variations of the same, but for different muscle groups. Then, back on my next program of choice.
Until next time… be sure to follow me on Facebook, Twitter, and Instagram. Drop me a message with any questions or things you’d enjoy seeing more of.